Keto with Kimberly

If you’re following a keto lifestyle and you are like me, you are scanning ingredient labels for hidden sugars and carbs in foods before you spend any money on them. In my book, “Keto Confidence: Recipes, Reflections, and Information,” I talk about how I was gaining weight while only eating keto foods, or so I thought. I did not know that maltodextrin was lurking in my coffee via my hazelnut sugar-free creamer. This sneaky ingredient often gets overlooked but we need to avoid it when living a keto lifestyle since it is a highly processed carbohydrate that can spike blood sugar levels and interfere with ketosis, maybe even worse than actual sugar can.

What Is Maltodextrin?

Maltodextrin is a white, powdery substance derived from starchy foods like corn, rice, potato, or wheat. It’s commonly used as a food additive to improve texture, thicken sauces, and extend shelf life. You’ll find it in everything from protein powders and salad dressings to sugar-free sweeteners and even some “keto-friendly” products.

How Maltodextrin Affects the Body

Although maltodextrin is technically a complex carbohydrate, it behaves more like sugar in the body. In fact, it has a higher glycemic index (GI) than table sugar, meaning it can cause a rapid spike in blood glucose levels. This can lead to:

•  Insulin spikes – which may promote fat storage and increase cravings
•  Energy crashes – causing fatigue and sluggishness
•  Gut issues – as it may disrupt gut bacteria balance, leading to bloating and digestive discomfort

Maltodextrin and Ketosis: A Dangerous Combo

One of the biggest dangers of maltodextrin for keto dieters is its effect on ketosis. Since it’s rapidly absorbed and converted into glucose, consuming it can raise your blood sugar levels, kicking you completely out of ketosis. It can also increase your carb intake without you even realizing it and can even trigger those old sugar cravings, making it harder to stay on track with your keto goals.

How to Avoid Maltodextrin on Keto

To stay in ketosis, be sure to:

1. Read ingredient labels carefully – especially in processed and sugar-free foods
2.  Choose keto-friendly sweeteners – like stevia, erythritol, or monk fruit instead of maltodextrin-based options
3. Stick to whole foods like meats, healthy fats, and low-carb veggies to minimize hidden additives

Maltodextrin may be common in packaged foods, but for those of us in the keto lifestyle, it’s best avoided. Its ability to spike blood sugar and disrupt ketosis makes it a hidden threat that can sabotage your progress. By paying attention to ingredient labels and choosing whole, unprocessed foods, you can keep your body in fat-burning mode and stay on track with your keto journey!

Have you spotted maltodextrin in any surprising foods? Share your experience in the comments!